Comparing Nutrients in 1 pound Carrots VS Crackers, crispbread, rye

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Crackers, crispbread, rye	8%	3%	89%

Macro Nutrients

	Carrots	Crackers, crispbread, rye	Recommended Dietary Allowance
Energy	6.4% 186kcal	57.2% 1660kcal	2900kcal per day for Men 19-50 years
Fat	1.12% 1.1g	6.08% 5.9g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.15g	2.06% 0.66g	32g per day for Men 19-50 years
Omega 3	0.57% 0.009g	22.4% 0.36g	1.6g per day for Men 19-50 years
Omega 6	2.67% 0.45g	12.8% 2.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	33.4% 43.5g	287% 373g	130g per day for Men 19-50 years
Sugars	29.7% 21.5g	6.7% 4.85g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	3.44% 2.5g	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 2.68g	NA	g per day for Men 19-50 years
Sucrose	% 16.3g	NA	g per day for Men 19-50 years
Fiber	33.4% 12.7g	197% 75g	38g per day for Men 19-50 years
Protein	7.53% 4.2g	64% 36g	56g per day for Men 19-50 years

Vitamins

	Carrots	Crackers, crispbread, rye	Recommended Dietary Allowance
Vitamin A	421% 3787μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	92% 1.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.2% 0.26mg	50.6% 0.66mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28% 4.46mg	29.5% 4.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.8% 1.24mg	61.3% 3.07mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48% 0.63mg	73.3% 0.95mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	33.6% 10μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	21.5% 86μg	53.3% 213μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	29.7% 26.8mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	20% 3mg	24.5% 3.67mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	50% 60μg	22.7% 27.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Crackers, crispbread, rye	Recommended Dietary Allowance
Calcium	15% 150mg	14% 141mg	1000mg per day for Men 19-50 years
Copper	22.7% 0.2mg	129% 1.16mg	0.9mg per day for Men 19-50 years
Fluoride	0.36% 14.5μg	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	17% 1.36mg	138% 11mg	8mg per day for Men 19-50 years
Magnesium	13% 54.4mg	84.2% 354mg	420mg per day for Men 19-50 years
Manganese	28.2% 0.65mg	488% 11.2mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	22.7% 159mg	174% 1220mg	700mg per day for Men 19-50 years
Potassium	42.7% 1451mg	42.6% 1447mg	3400mg per day for Men 19-50 years
Selenium	0.82% 0.45μg	302% 166μg	55μg per day for Men 19-50 years
Sodium	21% 313mg	124% 1860mg	1500mg per day for Men 19-50 years
Zinc	9.9% 1.1mg	99% 11mg	11mg per day for Men 19-50 years
Water	11% 400g	0.75% 27.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Carrots vs Crackers, crispbread, rye:

• Raw Carrots have more Vitamin A, more Vitamin C and 2.2 times more Vitamin K than Crackers, crispbread, rye.
• While Crackers, crispbread, rye contain 3.7 times more Vitamin B1, 2.5 times more Vitamin B2, 2.5 times more Vitamin B5, 1.5 times more Vitamin B6 and 2.5 times more Vitamin B9 than Raw Carrots.
• Both Raw Carrots and Crackers, crispbread, rye have similar amounts of Vitamin B3 and Vitamin E per 1 lb.
• Both Raw Carrots as well as Crackers, crispbread, rye have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Carrots vs Crackers, crispbread, rye:

• Raw Carrots have 14.5 times more Water than Crackers, crispbread, rye.
• While Crackers, crispbread, rye contain 5.7 times more Copper, 8.1 times more Iron, 6.5 times more Magnesium, 17.3 times more Manganese, 7.7 times more Phosphorus, 366 times more Selenium, 5.9 times more Sodium and 10 times more Zinc than Raw Carrots.
• Both Raw Carrots and Crackers, crispbread, rye have similar amounts of Calcium and Potassium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Carrots have 4.4 times more Sugars than Crackers, crispbread, rye.
• While Crackers, crispbread, rye contain 8.9 times more Energy, 5.4 times more Fat, 39.5 times more Omega 3, 4.8 times more Omega 6, 8.6 times more Carbohydrate, 5.9 times more Fiber and 8.5 times more Protein than Raw Carrots.
• Both Raw Carrots as well as Crackers, crispbread, rye have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.